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Broccoli Rice Casserole

Pantry staples and frozen veggies combine to make a hearty, home-made main dish for dinner.

  • 12 Servings
  • $6.00 - $8.99

Ingredients

  • 1 1/2 cups rice, uncooked
  • 3 1/2 cups water, divided
  • 3 tablespoons margarine
  • 1 medium onion, chopped
  • 1 can (10.75 ounce) condensed cream of mushroom soup, reduced sodium
  • 1 1/2 cups 1% milk
  • 7 1/2 cups frozen broccoli or cauliflower or mixed vegetables, chopped
  • 8 ounces low-fat cheddar cheese, grated

Steps

1

Wash hands with soap and water.

2

Preheat oven to 350 °F and grease a 12x9x2 inch baking pan.

3

In a saucepan, mix rice, salt, and 3 cups of water and bring to a boil.

4

Cover and simmer for 15 minutes. Remove saucepan from heat and set aside for additional 15 minutes.

5

Sauté onions in margarine (or butter) until tender.

6

Mix soup, milk, 1/2 cup of water, onions, and rice. Spoon mixture into baking pan.

7

Thaw and drain the vegetables and then spread over the rice mixture.

8

Spread the cheese evenly over the top and bake at 350 °F for 25 to 30 minutes until cheese is melted and rice is bubbly.

Ingredients

Serving Size: 1/12 of recipe

NutrientsAmount
Total Calories228
Total Fat7 g
Saturated Fat3 g
Monounsaturated Fat3 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.3 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol13 mg
Carbohydrates30 g
Dietary Fiber4 g
Total Sugars4 g
Added Sugars included0 g
Protein12 g
Minerals
Calcium272 mg
Potassium380 mg
Sodium288 mg
Copper163 mcg
Iron2 mg
Magnesium39 mg
Phosphorus244 mg
Selenium11 mcg
Zinc2 mg
Vitamins
Vitamin A134 mcg RAE
Vitamin B60.3 mg
Vitamin B120.5 mg
Vitamin C47 mg
Vitamin D0 mcg
Vitamin E2 mg
Vitamin K104 mcg
Folate124 mcg DFE
Thiamin0.2 mg
Riboflavin0.3 mg
Niacin2 mg
Choline32 mg

Source:

  • Quick and Healthy Meals: Tips and Tools for Planning Meals for Your Family
  • Ohio State University Cooperative Extension
  • Cuyahoga County